“Run, Forrest, run… run!” I hope many can recognize this dialogue from the classic movie Forrest Gump. It’s very relevant in today’s world. Everyone is running, even though they lack clarity on where they’re headed. Even the mental health field is influenced by these instant healers, much like how the cosmetics industry sets beauty standards. One of the important ideas of mental health is to improve the quality of life for an individual, not just to maintain positivity all the time.
Here, I want to discuss a new study published in 2022 by Norman A.S. Farb, Philip Desormeau, Adam K. Anderson, and Zindel V. Segal that is gaining popularity in the field of mental health. The study reveals that for individuals with depression, negative emotions rob people of the ability to sense their surroundings. It shuts down the sensory part of the brain; in this absence, the brain networks for self-judgment and rumination run unfettered, creating a neural recipe for worry and hopelessness. Thus, the researchers introduced a new term called “sensory foraging,” which means activating the sensory part of the brain. This can break habitual self-judgment and rumination by allowing our brains to process new information.
Farb’s term (2022), “sensory foraging,” refers to actively exploring and engaging with sensory experiences. It involves reconnecting with touch, sight, sound, taste, and smell to foster a deeper sense of presence and awareness. It’s about purposely shifting attention to the sensory world with a willingness to be surprised, which can help us break free from negative thoughts and feelings. It’s a skill that almost anyone can develop.
This skill can be practiced anywhere and on any occasion because sensations are always present. For example, you can notice a breeze on your face, the texture of the dress material you are wearing or the smell of a room freshener or of tea or coffee wafting from your glass.
When you are feeling low or preoccupied with some negative thoughts, you can look around and give yourself a point for each thing you notice that you would normally ignore. Taste a traditional dish you usually avoid, like bitter gourd, and focus on the flavors and textures. Listen to unfamiliar genres of local music, appreciating the rhythms and emotions they convey. Walk barefoot on different surfaces like grass or sand to feel the earth beneath your feet.
The effect is to revitalize those overlooked sensory areas of the brain, allowing you to reconnect with life. This serves as a remedy for the subtle, dulling impact of stress. Research indicates that with practice, feelings of hopelessness and burnout can diminish. Sometimes people say that when you feel sad, you should go for a trip or explore nature. These activities also engage our senses as a whole.
- Nature: Spending time in and around nature provides a rich tapestry of sensory experiences. The sights, sounds, smells, and textures of natural environments can be deeply restorative. Regular nature walks can help individuals reconnect with their senses and reduce stress (Farb et al., 2022). Plants and flowers can bring nature into your indoor space.
- Mindful eating: Paying attention to the sensory aspects of eating, such as the taste, texture, and aroma of food, can transform meals into mindful experiences. Mindful eating encourages a deeper appreciation of food and its sensory qualities (Farb et al., 2022). New foods, like the acai bowl, provide this sensory nourishment and satisfaction.
- Aromatherapy: Essential oils and natural scents can have powerful effects on mood and emotional well-being. Aromatherapy can be used to support emotional regulation and relaxation (Farb et al., 2022). When my mother focused on scent, she was able to choose the one that felt “uplifting” to her.
- Creative arts: Engaging in creative activities, such as painting, coloring, sculpting, or playing music, provides an outlet for sensory exploration and emotional expression, enhancing mental health (Farb et al., 2022).
Sensory foraging is helping people who have come out of depression by preventing relapse. Engaging with their sensory experiences facilitates sensory integration, leading to a more grounded state of mind. This helps people stay present and reduces stress and anxiety about the past and future.
